12/1/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      1 set x 3 reps at 85% of Bench Press 1RM
      1 set x 3 reps at 87.5%
      2 sets x 3 reps at 90%

#2  Do 1 round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 1 minute
      Burpee - 20 reps
      REST - 1 minute

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Floor Press
      Work up to a 3 Rep Max
      No drop sets